NANBF User Forum

jshatz · by **jshatz** on Thu Aug 28, 2008 9:09 pm

Today another killer, legs!
1 Legged Squats Smith
set 1 135x15
2 145x12
3 155x8
Leg press
set 1 270x20
2 360x15
3 450x15
4 540x12
5 630x10
6 720x10
7 800x10
8 890x6
9 980x4
Stiff leg deadlifts dumbbell
3 sets 100'sx12-15
seated leg curls
set1 90x20
2 100x 13
3 110x10
abs total 200 reps
decline+25lbs
hanging leg raises
After the leg workout almost puked!

chuckles_345 · by **chuckles_345** on Thu Aug 28, 2008 9:15 pm

Workout looks awesome. You definately are putting up some good numbers. Good to see another journal in here. I'll definately be following along.

Chuckles

jshatz · by **jshatz** on Sun Aug 31, 2008 1:37 am

35 Days out
August 30, 2008
Feeling good today staying lean and striated, shows comin up dont ya know

Today was Chest
Incline dumbell
1st set warm up
Set 2 80’sx15
Set3 85×12
Set4 90×8
Set 5 95’sx4
Incline smith
3 Sets all partail reps to failure
Flat dumbellbench
3Set 80xFailure
3 Set3 cable flies
all 3 Sets 35to20xfailure

Then Tri’s
single arm cable presses
all 3 Sets 37.5 to 20xFailure
Seated overhead dumbell extentions
1st set 50×15
Set 2 60×12
set 3 70×10
Abbs Crunches b/w + 25 to failure 3 sets failed around 25 reps
Hanging knee raises 3 sets to failure
25 mniutes cardio
total 1hr 15 mins
Post munchies 7 eggwhite, 2 cups brussle sprouts and some almonds with some omega 3 sup.

chuckles_345 · by **chuckles_345** on Sun Aug 31, 2008 3:26 pm

Lookin lean! What shows are you doing?

Chuckles

jshatz · by **jshatz** on Mon Sep 01, 2008 12:15 am

Last show in October Arkansas

chuckles_345 · by **chuckles_345** on Mon Sep 01, 2008 1:37 am

Awesome! Good luck and keep us updated!

Chuckles

MauerPower · by **MauerPower** on Mon Sep 01, 2008 9:29 pm

I saw your engineer. Are you a locomotive engineer? Agree with Chuckles, lookin' lean and vascular. Will be scary in October. Good luck-Brian Mauer

jshatz · by **jshatz** on Tue Sep 02, 2008 1:26 am

Time for a change! I am going to switch to a gym that fits my needs better, pluss the body loves a change!
Back
AM work out: Warm up close grip pull-ups 3 sets 15-25 reps
Wide grip pull downs 3 sets slow med fast progresive weight to failure super set with close grip seated cable rows
3set seated wide grip cable rows slow med fast all to failure range 120-150lbs all
25 minutes cardio

PM work out: Decline weighted abbs 3 sets to failure
3set hanging knee raises to failure
Bi's
seated incline dumbell curls 4sets 30-45x15-7
Preacher curls 3 sets 95x failure

Tri's 3set dumbell seated french press 70-90x5-15
25 minutes cardio DONE for the day!
No I am just a maintenace manager for wyndham resorts

jshatz · by **jshatz** on Fri Sep 05, 2008 12:34 pm

New gym time for a change
AM
Cardio 30 min
post meal Whey shake 1/2 cup oat meal

Legs
Squats 6 sets 3 sets 225-295x6-15
3 sets deep 135-205x6-20
Stiff leg dead lifts 225-285x6-10 3 sets
seated extentions
3 sets 120x10
seated curls
3 sets 80x10

Post meal
8 oz. chicken 2 cup brussle sprouts omega 3

chuckles_345 · by **chuckles_345** on Fri Sep 05, 2008 1:02 pm

Looks like you are right on track. You are already lean meaning you should be shreaded come show day.

Chuckles

jshatz · by **jshatz** on Fri Sep 05, 2008 1:32 pm

Thats the plan. Are you going to Arkansas?

chuckles_345 · by **chuckles_345** on Fri Sep 05, 2008 4:37 pm

jshatz wrote:Thats the plan. Are you going to Arkansas?

No, I won't be there. I'm origionally from Minnesota and go to school in Wisconsin so its quite a drive. I do however, plan on getting to the show in the Twin Cities in October. Not to compete, just to watch. Best of luck to you in your show. I'll be looking forward to seeing pics/results.

Chuckles

jshatz · by **jshatz** on Sun Sep 07, 2008 1:51 am

AM pre meal 1 protein pancake 8oz Veg juice
Chest
4 sets Dumbell incline press
70X20
80x15
90x12
95x8
Flat dumbell bench
4 sets 80x6-12
Cable flies 4 sets35x15
25 minutes cardio
Post meal whey shake
9:30 meal tuna and oatmeal W/PB
12:00 lean beef and oatmeal W/PB
3:00 meal tuna and oatmeal W/PB

PM
Hammies
5 sets Stiff leg deadlifts
135x20
225x15
225x15
245x12
245x12
Seated leg curls
4 set 100x failure
Post meal protein bar
Dinner will be 7 egg whites and Veg juice w/ pretzles
My energy level has been really good, I adjusted my calorie intake a little and all ready can see the difference. I will try and post some pics tomorrow

jshatz · by **jshatz** on Fri Sep 12, 2008 12:07 am

Pre meal 2 protein pancackes w/pb 8oz veg juice
Am work out
Shoulders arnold presses
4 sets 10- 15 reps 35-55
Side Raises
4sets 20x15
Rear
4 sets pinkies up 35x15
Felt like hell after that still kinda queezy
No cardio
Post muscle milk

Pre meal 3.2 oz tuna 1 cup oat meal 1 tbls pb
Pm Quads
Front barbell squats
set 1 95x25
set 2 115x20
set 3 135x15
set 4 155x15
Barbell hack squats
set 1 95x25
set 2 115x20
set 3 135x15
set 4 155x15
Leg extentions
4 set 110x15- failure
Post meal 2 cup brussle sprouts and 2 lean chops
Felt alot better this afternoon i think i found that 8lbs i lost
I forgot i had enough in me to pull of 2 set close grip pull-ups 25- failure supersetted with some slow bench on the hammer 2 45's to failure and seated calf raises 90x failure 4 sets

jshatz · by **jshatz** on Thu Sep 18, 2008 9:32 pm

I lucked out last night and the kids went to bed early YEAH! Well rested
AM work out
pre meal Protein pancakes w/pb
Hammies
5 sets stiff leg dead lifts dumbbells 100-110'sx20-12
4 sets curls machine 100x failure
20 min cardio
post meal 6oz tuna and 2oz nuts
Meal 3 6oz tuna and 2oz nuts 1 cup broccoli
Meal 4 10 oz tilapia 2oz nuts 1 cup broccoli
PM work out pre meal 6oz tuna and 2oz nuts
Quads
5 sets front squats135x15-20
Machine extentions 3 sets 110x15
Post meal 8 egg white and oat meal

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